Now that you know what chicken leg syndrome is from the previous post, I’ll outline the ways to ACTUALLY get rid of them. The exercises described here are ones that started to work for myself (6′ 2” sky scraper – long legs are hard work) so if you are shorter than that, i am sure your results will start to show a lot quicker than mine did. Just remember, like i’ve said before, it won’t be easy unless you already have a relatively good foundation to already build on. So follow the below and keep at it.

Note: I don’t want to sound like a broken record, but please…STRETCH before you do these exercises. If you don’t, feel free to let me know the outcome. 🙂

UPPER LEGS

Muscles

Quadriceps (the front of the thigh)

Hamstrings (the back of the thigh)

Abductors (the butt muscles)

Adductors (the inner thigh)

Leg extensions

This exercise helped me go from a size 34 to 36 in trouser size (not wearing a belt). This exercise works the quads and can be done using a machine in the gym.

Instruction

Select an appropriate weight and load the machine. If you have not used this machine before, you may have to experiment with the amount of weight selected.

Execution

Extend your legs as far as possible, without locking your knees.

Keep your ankles and lower leg muscles relaxed (don’t point your toes) when lifting the weight to avoid straining the muscles on the back of the leg. Each leg can also be exercised separately.

Lunges (with dumb bells)

This was a classic ‘give me pain for days’ exercise back in the early training days. I would do lunges (without weights) up to 30-40 metres down a track and by the last 10 metres my legs would seize up. You don’t need a track and you can do these in the gym. This exercise is great for building your butt.

Instruction

Finding some dumb bells. (start with light weights)

Execution

Lock the dumb bells to your side (straight armed)

Now step forward with one foot with your feet being around 2 feet apart.

Make sure to have your front leg flat on the floor with both your set of toes pointing forward.

Proceed by bending your legs until both your knees are at 90 degree angles.

Now push back up to starting position.

Repeat

Barbell Squats

I call this the all rounder ‘trademark’ exercise, as it works most of the muscles in your legs (especially the butt). This exercise used to scare me when i first started out and still does to an extent. I would recommend having some one spot or support you for this (or start with dumb bell squats) because if you fall, it could be real nasty!

Keep your back straight, bend your knees and lower your body towards the floor. You should go as low as you can without lifting your heels off the floor and without bending forward at the waist.

Leg curls (laying down)

I might have joked about the ‘not stretching’ situation earlier. But no playing with this exercise… STRETCH. If you’ve watched any form of performance sport over the years you may have seen how a hamstring injury has put those individuals out of action for some time. I’ve luckily only suffered from cramp from not stretching. Decrease the levels of salt in your diet. Never the less this is a great exercise for building the back of your legs.

Instruction

Find a machine and lay on your front.

Execution

Bend your leg at the knee and curl the weight towards your butt.

Keep the upper portion of your leg still and your butt muscles relaxed.

Lower your legs to the starting position

Repeat

LOWER LEGS

Muscles

Gastrocnemius (The top part of the lower leg. Known to most as ‘The calf ‘)

Soleus (Building this makes the back of your lower leg wider)

There are a few calf raise exercises out there and different people will see different results from each type. But out of all the calf raise exercises these are the ones that i saw the best results from.

Standing dumb bell Calf Raise

Instruction

Hold dumbbells in one in each hand or one at a time.

Position toes and balls of feet on calf block with arches and heels extending off.

Place hand on support for balance. Lift other leg to rear by bending knee.

Execution

Raise heels by extending ankles as high as possible.

Lower heels by bending ankles until calves are stretched. Repeat.

Continue with opposite leg.

Machine Calf Raise (standing or seated)

Instruction

Select an appropriate weight and load the machine. If you have not used this machine before, you may have to experiment with the amount of weight selected.

Understand how the release mechanism works before loading the weights.

Execution

Sit on the calf raise machine with feet resting on the foot support.

Adjust the bench so that the knees are snug under the pad.

Brace the abdominals and remember to breathe out on execution and in on recovery.

All of the above exercises have given me desired results at some point or another, but i would suggest that you mix up the exercises a little week by week/ day by day or which ever suits you best (will leave that till another post). If in doubt when you are at the gym….ASK!

For those that workout at home, I’m not going to bother outline home workout methods for legs. Quite simply because you’re not going to get any real significant body changing results. Now go get that gym membership, follow the above and put some meat on those bones!